Low-Carb Cook Ups

Approximately 1 million Australian adults have type 2 diabetes and over 2 million people are pre-diabetic.

That’s why we undertook one of the largest and most complex diet and lifestyle intervention studies in Australia, comparing different dietary approaches for managing type 2 diabetes.

The results of the study is creating a paradigm shift in our thinking about how we should manage type 2 diabetes.

Those following the low-carb diet had:

40 per cent reduction in the amount of diabetes medication they required, twice as effective as the high carbohydrate, low fat diet.

three times more effective at reducing blood glucose spikes across the day.

So, to help the many Aussies battling this disease, we’ve developed the CSIRO Low-Carb Diet book. The book provides an easy to follow, structured meal plans including recipes, clear descriptions of low-carb versus high-carb foods, shopping lists and a complete exercise plan.

We know it can be tricky to start a new diet, so we’ve created some videos so you can cook along with us!

Breakfast

Serves: 8 Preparation: 15 mins Cooking: 15 mins

1 large egg white

pinch of cream of tartar

2 tablespoons tahini

2 teaspoons stevia granules

2 teaspoons mixed spice or ground cinnamon

20 g flaked almonds

30 g pecans or walnuts, roughly chopped

2 tablespoons macadamias, roughly chopped

1 tablespoon sesame seeds

1 teaspoon julienned orange zest, plus extra to serve

216 cups (225 g) raw (natural) rolled oats

600 ml skim milk

320 g low-fat Greek-style yoghurt

Preheat the oven to 170ᵒC (150ᵒC fan-forced) and line two baking trays with baking paper.

Beat the egg white in a bowl with an electric mixer until frothy. Add the cream of tartar and beat until soft peaks form, then beat in the tahini, stevia granules and spice until combined. (The mixture will be thick but not airy.) Fold in the nuts, sesame seeds and orange zest. Add the oats and use your fingertips to to gently rub them through the mixture until everything is coated.

Spread the mixture evenly over the prepared trays, keeping little clusters of mixture together for extra texture. Bake for 15 minutes, stirring gently after 10 minutes, or until it is just starting to smell toasted. The mixture will not brown very much but will start to feel dry. Remove from the oven and cool completely on the trays.

For each serving, place 1/2 cup (46 g) toasted muesli in a small bowl and add 75ml milk. Serve with 40g yoghurt and a sprinkling of extra orange zest.

To make the tandoori chicken, place the yoghurt, garlic, ginger, lemon Juice, tomato paste, garam masala, coriander, sweet paprika, hot paprika or chilli powder and turmeric in a small bowl and whisk to combine, then season to taste with freshly ground black pepper. Thread the chicken evenly onto the soaked skewers (see note), then place in a baking dish and add the tandoori paste, rubbing it in well to coat evenly. Cover with plastic film and marinate in the refrigerator for at least 30 minutes (or up to 3 hours).

Preheat the oven to 200°C (180°C fan-forced). Line a roasting tin with baking paper.

Place the chicken on a wire rack over the lined tin, spoon over any marinade remaining in the dish and roast, turning halfway through cooking, for 25 minutes or until cooked through and starting to crisp around the edges.

Meanwhile, to make the raita, place all the ingredients in a bowl and season to taste with pepper. Whisk to combine, cover with plastic film and refrigerate until required.

Heat a chargrill pan over medium heat and spray with olive oil. Working in batches, chargrill the broccoli and broccolini, turning occasionally, for 3-4 minutes or until tender and grill marks have appeared. Repeat with the asparagus, grilling for 2-3 minutes. Transfer to a large bowl and set aside until cool.

Add the spinach, cucumber and pecans to the broccoli mixture, drizzle with extra virgin olive oil and lemon juice and toss gently to coat.

Divide the salad and chicken evenly among four plates or pile onto a large serving platter, then serve with the raita, pita and lemon wedges to the side.

Dinner

Serves: 4 Preparation: 25 mins, plus marinating time Cooking: 30 mins

2 tablespoons salt-reduced soy sauce

2 tablespoons Shaoxing rice wine or dry sherry

1 tablespoon hoisin sauce

2 tablespoons extra virgin olive oil

600 g pork fillet, thinly sliced against the grain

40 g blanched almonds

pinch of five-spice powder

2 bunches broccolini, trimmed and halved lengthways

2 bunches thin asparagus

200 g snow peas, trimmed and halved lengthways

1 carrot, cut into thick julienne

300 g fresh shiitake or oyster mushrooms, trimmed and thinly sliced

1/4 cup (60 ml) salt reduced chicken stock

2 Lebanese cucumbers, finely diced

1 spring onion, sliced

CAULIFLOWER ‘RICE’

1 small head cauliflower, cut into small florets

olive oil spray, for cooking

Place the soy sauce, rice wine or sherry, hoisin sauce and 2 teaspoons of the olive oil in a small bowl and mix to combine. Place the pork in a glass bowl, add the soy marinade and stir to coat. Cover with plastic film and marinate in the refrigerator for 30 minutes or up to 2 hours.

To make the cauliflower ‘rice’, working in batches, place the cauliflower in a food processor and process until finely chopped to resemble grains of rice. Heat a heavy-based non-suck frying pan over medium heat and spray with olive oil. Add the cauliflower and cook, stirring, for 5-6 minutes or until warmed through. Cover with a lid or foil to keep warm and set aside.

Heat 1 teaspoon of the oil in a wok over high heat, then add the almonds and five-spice powder and stir-fry for 1 minute or until golden and fragrant. Set aside. Add half the pork to the wok and stir-fry for 3-4 minutes or until cooked through. Set aside in a large heatproof bowl. Repeat with the remaining pork, adding a little more of the oil to the wok if necessary. Transfer to the bowl, cover with foil to keep warm and set aside. Reserve any remaining marinade.

Heat another teaspoon of the oil in the wok, then add the broccolini and asparagus and stir-fry for 2-3 minutes or until tender but still crisp. Add to the bowl with the pork. Heat another teaspoon of oil in the wok, then add the snow peas and carrot and stir-fry for 2-3 minutes or until tender but still crisp. Transfer to the bowl. Heat the remaining oil in the wok, then add the mushrooms and stir-fry for 3-4 minutes or until tender. Add the stock and any reserved marinade and bring to the boil. Return the pork and vegetables to the wok, reduce the heat to low and toss to combine. Remove from the heat.

Combine the cucumber and spring onion and stir through the pork mixture. Divide the pork and vegetable mixture among four plates or bowls and scatter with the fine-spice almonds. Serve the cauliflower ‘rice’ to the side.

While you’re at it…

8 comments

Kirrilee

1st January 2018 at 9:41 am

The variety in the recipes is great but I am finding myself eating tuna or salmon salad or grilled chicken and salad most days as I am pressed for time due to work/family – it would be really helpful to have a ‘prepare ahead’ plan which guides through as much preparation as can be undertaken for the week ahead, including any meals that can be cooked in bulk and frozen.

Why on earth are you using low fat greek yoghurt? The whole point of a low carb diet is to replace the carbs with good healthy fats. Full fat yoghurt is full of good fat, while low fat yoghurts often add sugar – exactly what you don’t want on this diet.

We passed your enquiry on to our team and they’ve provided this reply:

“Thank you for your comment regarding the use of low fat Greek yoghurt. As the dietary plans also consider the overall nutrient balance and total energy for each level, and not just a single food type, we modified the use of fats from dairy to match the calorie requirements for these plans. The dietary plans are ample in other healthy fat foods which are included in the dietary pattern in abundance, including the nuts, seeds, oils and avocado. We have also assessed the entire food pattern as a whole to ensure that the sugars in total are at an acceptable level and do not exceed the 50g of carbohydrates per day over a week.

We also believe in personal preference, and if you are wanting to continue your regular fat Greek yoghurt, please do so. When doing so, it can be adapted within the food units. As greek yoghurts are quite variable in the total carbohydrate that they provide, please ensure you select a low carbohydrate version, i.e. Paris Creek is a good option at the same portion of 100g however if you choose a yoghurt that is much higher, you may need to reduce the portion to 50g.”